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EP14: Practicing meditation to eat to help reduce obesity, reduce belly
When you think of the word “meditation”, you will think of sitting that trains your mind to be calm. Relaxation, mindfulness, awareness, clearing, reduce stress. The benefits of meditation are many. Eating, too, if we can concentrate on eating will help us to be mindful and aware of the needs of the body and mind.
How to practice meditation on eating
- Before eating each meal, you should train your mind to relax from various emotions. Such as anger, hunger, joy, sadness, because emotions affect both the body and mind. making eating behaviors different from normal emotions Then ask yourself what level of hunger for this meal. and how much food the body needs In order to be able to buy food or scoop food to fit the hunger of the body and the appetite of the mind. Don’t go against the needs of your body and mind. For example, if you want to eat sweets, you can eat it, but you will be aware of the amount you eat. The practice of asking the body and the mind will distinguish between the hunger of the body and the appetite of the mind. And it will help reduce eating food that comes from craving down.
- Scoop the food a little at a time before putting it in your mouth. You may use smaller cutlery or chopsticks. Using smaller eating utensils will allow us to train the body to slow down food intake. and smaller volume than larger devices
- Practice analyzing the ingredients of the food you are going to eat. Practice how the food is made, such as what kind of meat, vegetables, flour, oil, what seasonings and seasonings are added. How to improve it? So that we can get to know and learn about the types of food we eat. Sometimes we get to know how often we eat this kind of food. It may help us know which foods are overeating or underestimating. In order to add more foods that are healthy for the body and reduce the amount of food that causes less harm to the body.
- Practice eating slowly chew food thoroughly Researchers conducted a study on chewing and swallowing rates. People who chewed quickly and swallowed quickly were less aware of the type and amount of food they ingested. This will result in getting more amounts and nutrients than you need. Although the food you eat is sometimes healthy, too much can overload your body with energy and result in fat accumulation. have increased weight Each bite should be chewed about 15-25 times before taking a new one.
- Train the perception of the taste of food Every time the food enters your mouth, try to train your sense of taste. To help the brain and body analyze whether they like or dislike the taste of this food. By practicing food taste, you will be able to know what taste habits you regularly consume, such as salty, sweet, sour, spicy, or fried food, coconut milk curry dishes, in order to avoid foods that may be harmful. negative health effects such as very sweet food, very salty food, oily food etc.
- in each word of eating Practice putting cutlery or eating equipment To allow the body to relax and know whether the body needs additional food or not. or that is enough
- Sit and eat in a quiet place away from distractions. such as talking to friends Talking on cell phones, watching TV, listening to the radio, working in front of a computer screen. In order to pay attention to the food that is placed in front of you and analyze the value and energy you get from the food you eat.
after eating Should sit for 3-5 minutes. Practice thanking the body for helping digestion and taking nutrients to benefit the body. Thank you to the mind for making me happy to eat this time. This rest also helps the digestive system work better and the brain and mind are ready to have energy to do other things.
The practice of meditation may not be easy. Needs practice like meditation or yoga If practiced regularly, it will help to concentrate more on eating. and have more discipline in eating Practicing eating this will be another way to reduce belly fat. And also help relieve stress.
